Tomato Basil Sauce



  • 3 tbs. olive oil
  • 1 onion, diced
  • 4-5 garlic cloves, minced
  • 3 16 oz. cans diced tomatoes
  • 3 tbs. basil, chopped
  • Salt and pepper to taste


  • Amount: 1/4 cup sauce
  • Calories: 111
  • Fat (g): 3
  • Sat. Fat (g): 1
  • Carb (g): 5
  • Fiber (g): 2
  • Protein (g): 1
  • Vegan, GF



  • Heat a pot on medium heat. When hot, add the olive oil, and then onions. Sauté until translucent and soft.
  • Add a pinch of salt and the garlic. Continue to cook for a few minutes to allow onions to release liquid.
  • Add tomatoes and bring to a simmer. Let cook until it has reduced and thickened to a tomato sauce consistency, about 30 minutes.
  • Add basil and then salt and pepper to taste.
  • Enjoy with your favorite pasta or pizza.

Performance Fact

Tomatoes are rich in a phytochemical and antioxidant called lycopene. Antioxidants are anti-inflammatory agents which protect hard working muscle and tissues from oxidative damage and aid in the recovery process. The absorption of lycopene is increased when cooked and consumed with a fat source such as olive oil.